Warm Up
10 each Floor I-Y-T
2 x 1 + 2 @ 100%+
10 Dislocates and Pass Throughs
3 Rounds for Quality
45 sec Machine of Choice
90 sec Banded Lat Stretch
20 Cossack Squats
5 Muscle Cleans, pick load
5 Strict Press, pick load
Session 1
Weightlifting (Week 3)
I. Every 2 - 3 mins x 6 sets: Hang Clean + Clean + Jerk
2 x 2 + 1 + 1 @ 70%
1 x 1 + 1 + 1 @ 75%
1 x 1 + 1 + 1 @ 75 - 80%
1 x 1 + 1 + 1 @ 82%
1 x 1 + 1 + 1 @ 85%
Cleans are to be done as singles.
% based on 1 RM Hang Clean & Jerk
II. Every 2 - 3 mins x 4 sets: Hang Clean Pull + Low Hang Clean Pull
2 x 1 + 2 @ 100%
2 x 1 + 2 @ 100%+
% based on 1 RM Clean
WOD
AMRAP 5
10 / 7 cal Bike
Alternative 10 Box Jump Overs
3 - 6 - 9 - 12 - ... Toes to Bar
Alternative V Ups
Rest 1:30 minutes
AMRAP 5
10 / 7 cal Row
Alternative Sumo Deadlift High Pulls
3 - 6 - 9 - 12 - ... Lateral Burpee over Object
55 / 75 lbs
Rest 1:30 minutes
AMRAP 5
10 / 7 cal Bike
Alternative 10 Box Jump Overs
3 - 6 - 9 - 12 - ... DBs Devil Press
RX 35 / 50 lbs
Scaled 25 / 35 lbs
Session 2
(Optional)
Rowing Conditioning
Each for time:
6 x 1000m
Rest 1:15 between sets
Note: This test is mental and physical grind and will give us a lot of information on where your paces fall off so be sure to record all monitor information (SPM, paces, total time).
Accessory Work
3 Rounds for Quality
8 Tempo Strict Press
Max rep Parallette Push-ups
Alternative Dumbbell Push Ups
Athlete chooses load
3130 Tempo:
3 - Take 3 seconds to press the barbell overhead (concentric phase)
1 - (first pause phase)
3 - Take 3 seconds to lower the barbell to your chest (eccentric phase)
0 - Do not rest before starting the next repitition (second pause phase)
Cool Down
30 seconds Deep Forward Lunge (Push Hips forward) L
30 seconds Pigeon Pose (L)
30 seconds Deep Forward Lunge (Push Hips forward) R
30 seconds Pigeon Pose R
1 minute Puppy dog pose
30 seconds puppy dog pose right (bring both arms to the right side)
30 seconds puppy dog pose left (bring both arms to the right side)
30 seconds Thread the Needle L
30 seconds Thread the Needle R
1 minute L-sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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